Top 10 Superfoods

Having nutritional superfoods into daily diet is a healthy choice. Superfoods cannot only increase taste but more importantly can bring long-term health benefits. Many superstar superfoods have phytonutrients, which favors good health by their antioxidant and anti-inflammatory properties. It is a good idea to consume the top ten superstar superfoods that are as follows.

1. Onions

Onions help lower high blood pressure, increase levels of good cholesterol and fight blood clotting by thinning the blood. Onions are also high in guercetin, which is an antioxidant that helps revitalize damaged cells. Onions can be consumed in variety of foods in variety of ways.

2. Garlic

Garlic enhances immune system. It favors growth of white cells, which are natural germ fighters in body. Garlic hinders growth of yeasts, fungi and other harmful bacteria. Fresh garlic can also be good alternative to antibiotics. Fresh garlic has always been the best choice. Both dried and fresh garlic help lower high blood pressure and harmful LDL cholesterol. Just two crushed cloves in water can keep bug out of the system and keep flus or viruses away. Garlics can be consumed with or without variety of foods.

3. Broccoli

Broccoli is known to be one of the most powerful immunity boosters. Broccoli is high in magnesium and vitamin C, which helps fight viruses and infection. Vitamin C favors production of interferon, which is an antibody that prevents viruses and infections from getting deeper into cells.

4. Quinoa

Quinoa is high in protein. Human body needs amino acids to build and repair muscle. Quinoa provides all the essential amino acids that body needs but cannot produce by itself. Apart from protein, quinoa contains copper, riboflavin, zinc, niacin, thiamine, potassium, vitamin B6, folate and magnesium. People usually consume quinoa in soups, salads and porridge or as a side dish.

5. Kale

Kale is packed with vitamins, minerals and fiber. Vitamin C and A in kale, is good for skin and hinders premature aging. Kale provides a nutrient called lutein, which is good for body and eye. More than half the recommended daily intake for vitamin C can come from one serving of cooked kale.

6. Wild Salmon

Wild salmon is very good source of protein and omega-3 fatty acid. It also contains minerals including zinc, potassium and iodine. Omega-3 fatty acid is heart-healthy. It also has positive effects for anti-aging, nerve and brain tissues. Omega-3 fats are also good for eye health. Wild salmon is packed with vitamin D and selenium, which are good for skin, hair, bones and nails. Eating wild salmon at least three times a week, is good for optimal health.             

7. Nuts

Nuts contain fiber, healthy oils, protein, amino acid arginine and potent phytochemicals. Nuts are heart-healthy. Consumption of nuts is linked with reduction of risks for coronary heart disease. Nuts also contain magnesium, B vitamins and antioxidants such as vitamin E.

8. Spinach

Spinach has many health benefits. It contains beta-carotine, coenzyme Q-10, folate, iron, vitamin K,C,E, and the zeaxanthin and the carotenoids. Spinach is good eye and bone health.

9. Sardines

Sardines are rich in omega-3 oils. They are packed with minerals including copper, zinc, magnesium, iron and calcium. They are also rich in vitamin B.

10. Eggs

Consuming eggs in moderation is a healthy choice. Eggs contain essential minerals and vitamins. They contain high quality protein. Eggs provide all-important vitamins excluding vitamin C. They are great source of vitamin K. People consume eggs in variety of ways including omelets, baked, scrambled, poached etc.

Different organizations have listed top ten superfoods. Lists of top ten superfoods are overlapping and also differing. Some foods in a top ten list by one organization may not be on the list of another organization. Due to differing lists, more than ten superfoods qualify as top ten superfoods. The other superfoods that are either  on one or another  top ten superfood lists  include oats,  red capsicum,  berries, tomato, ginger, yoghurt,  soy and linseed bread.

Last update: July 06, 2017 04:40:59 pm

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